How to Hit Various Protein + Fat Macro Goals

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How to Hit Your Macro Goals

Had a lot of requests for people struggling to hit their fat goals in conjunction with protein goals, so here we are!

Consumption of healthy fats is crucial for thyroid health, hormone health, and a happy menstrual cycle. Fats are also important for vitamin absorption and making food damn tasty! For menstruating individuals, it’s super common to see menstrual cycle irregularities or loss of a menstrual cycle if we’re consistently eating less than ~50-60 grams of healthy fats per day.

Healthy fats are super important for hormone health and wellbeing, so it makes sense that we might see irregular or absent menstrual cycles if we’re not regularly eating enough healthy fats. I typically suggest my female clients to get a minimum of ~60-75g (if not more) of healthy fats per day (digestion permitting). I would suggest getting the bulk of your fats from sources like high-quality meats, avocados, and olive oil (rather than maybe filling 100% of your fat macros with cheese and nut butter – yes, people do this).

Today, I mapped out some sample days for someone needing 130 grams of protein per day. As a reminder, a good goal for protein is typically to aim for ~0.8-1.1 grams of protein per pound bodyweight.

Foods High in Fat Macros:

Olive oil, avocados, coconut oil, MCT oil, whole eggs, wild-caught fatty fish, nuts, nut butters, dark chocolate, cheese, seeds, full-fat yogurt, high quality red meat, chicken thighs, bacon

If you need more help with this, I have tons of macro cheat sheets and further walkthroughs like this in my nutrition ebook, The Ultimate Guide to Nutrition, Muscle Gain, Fat Loss, and More 

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